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Done it before and I hate it now :D, just drains me..



So it would mean my workouts would be in vain?.. Guess im better off with U/L then, but removing 1 bi and 1 tri excerise wont matter...

Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?

Cut down a bit of the pushing and add some more rowing/reardelt + legcurls for a more medical routine ;)

Remove shoulders from legday and it turns into a push/pull/legs and shoulders are hit on the pushpull days anyway. So that might solve your issue :).

If u have to make your own program a tip is to be wary about the push to pull ratio... u want to have more pulls and do more reardealt work... another tip is to think about the excerises and what...

Hey Viking, can u post your 3-4day bodysplit routine? I cant seem to find it and doesnt seem like i can dm on phone.. Thanks :)

Yea I want to try the 3-day routine or maybe even 4-day, only thing im looking for is a 2:1 pull to push ratio(or close to it) , like maybe even removing some chest excerise and add like facepulls.....

Is The 3day routine still recommended or is there a updated/new one ?

On novice program, is bulgarian split squat a viable sub for squat or front-squat?

I'm doing the U/L routine.. but I want to have 1 lowerday(don't care for growing legs).. and I kinda don't care for squats or frontsquats - unless someone give me some actual benefits for them :)...

Im 71kg
My lifts are(1repmax): bench 77kg, squat 110kg, DL 120kg, ohp 50kg

Beginner or intermediate?
And does it matter if u do lowbar and sumodeads ?

Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Is there any reason for this excercise order or can I do Bench, Lat, IB, Bor ?

Few questions on intermediate routine,
Sub pendlay row for chestsupported machine row fine?
pull-ups for chin-ups?
and on lower B frontsquat + RDL for sumo deadlift and what set+reps for sumo?

Thanks, is your upper/lower program in the making? Or can you recommend one?(not a strength/powerlifting focused) :)

Routine looks nice :)
should i be on a beginner routine ?
Im 26 Male 71~kg
Lifts(1repmax): squat 110kg, bench 77kg, deadlift 120kg, ohp 50kg

But that will only hit muscles one time per week , I meant my upper as 1 day.

Maybe this isn't the right thread idk, I like the routine but I wan't to do some tweaks to it because I wan't 3-4 training days with less legs.
I am thinking a 2-3 Upper days and 1 lower or A,B...

questions ahead :)

Whats the take on RPT ? Anyone doing it ?
Lower reps on "main" compound movements?
And have people added OHP?
Is the fixed incline bench "bad"?

I get confused with reptarget... like how many to aim for per excersise, what is too much or too little haha... or should I just run Lyles bulking routine or something? My lifts are close to...

I would drop incline bench for OHP.

OHP hits mostly front delts, OP means side-delts.